Studying in another country can be a very exciting and rewarding experience. However, for some
students the excitement can wane as they struggle with adjusting to their new environment or struggle
adjusting upon their return to the United States. Culture shock, re-entry shock, anxiety and depression
are described below. In addition, this handout includes signs and symptoms of adjustment issues, ways
to cope with these issues and a list of helpful resources.
Culture Shock
Common symptoms of culture shock:
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Extreme homesickness
Feelings of helplessness/dependency
Disorientation and isolation
Depression and sadness
Hyper-irritability, may include
inappropriate anger and hostility
Sleep and eating disturbances (too little
or too much)
Loss of focus and ability to complete
tasks
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Excessive critical reactions to host
culture/stereotyping
Excessive worry about your health
(Hypochondriasis)
Excessive drinking
Recreational drug dependency
Extreme concerns over sanitation,
safety, (even paranoia), and being taken
advantage of
Prescription for Culture Shock
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Understand symptoms and recognize signs of culture shock.
Realize that some degree of discomfort and stress is natural in a cross-cultural experience.
Recognize that your reactions are often emotional and not always (or easily) subject to rational
control.
Gather information so at least the cultural differences will seem understandable, if not natural.
Look below the surface.
Look for logical reasons behind the host culture patterns. They fit the culture. Discover why!
Relax your grip on your normal culture and try to cheerfully adapt to new rules and roles.
Don’t give in to the temptation to disparage what you do not like or understand.
Identify a support network among host nationals, teachers, fellow students, etc. Use it, but
don’t rely upon it exclusively.
Understand that any cultural clash will likely be temporary.
Give yourself quiet time, some private space, and don’t be too hard on yourself when things are
not going perfectly.
Re-Entry Shock
Common symptoms of Re-Entry Shock:
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It feels unexpected
The ideal of home differs from reality
Change has occurred to everyone
People may react to you in ways that seem inappropriate
Reverse culture shock is neither recognized nor understood at home
Prescription for Re-Entry Shock:
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Put your mementos (letters, ticket stubs, photos, brochures, etc.) in a box and put it away to be
taken out and looked at when you feel the need to reconnect with or relive your experience to
mentally compartmentalize the experience as a completely or largely separate part of your
college experience to be drawn upon only when necessary
Anxiety
Common Symptoms of Anxiety:
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Mind consistently going blank during exams or oral presentations
Unrealistic fears and worries
Physical complaints (such as upset stomach or rapid heart rate)
The avoidance of those situations that are associated with an anxious experience
Prescription for Anxiety:
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Good Self Care
Limit Stress‐Inducing Chemicals
Increase Recreational/Relaxing
Activities
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Monitor Stress‐Inducing Thoughts
Engagement in Meaningful Activities
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Sleep pattern change (either
oversleeping or insomnia);
Thoughts of suicide;
Difficulty concentrating;
Irritability; anxious feelings and
Excessive crying.
Depression
Common Symptoms of Depression:
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Sadness; empty feelings;
Feelings of hopelessness and
worthlessness;
Fatigue; decreased energy;
Loss of interest in usual activities;
Change in appetite and weight (either
loss or gain);
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Prescription for Depression:
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Seek emotional support
Seek professional help
Engage in physical activities such as exercise
Engage in social activities
Engagement in Meaningful Activities
Crisis Information
If you or someone you know is experiencing a crisis please contact local authorities or go to the local
emergency room.
Contact your program Director or other staff member to get connected with mental health services.
Please visit the following websites for more information:
 http://www.travel.state.gov/travel/tips/emergencies/emergencies_1212.html
 http://www.usembassy.gov/
 http://studentsabroad.state.gov/
 http://travel.state.gov/travel/cis_pa_tw/safety/safety_2836.html
 http://www.travel.state.gov/travel/tips/tips_1232.html
Some information was obtained from:
http://www.nafsa.org/uploadedFiles/best_practices_mental.pdf and http://globaled.us/safeti/v3n1_settle.html